Sometimes it feels like we are playing a game of Wheel of Fortune when it comes to our health. In which we spin the wheel with our eating habits hoping that it won’t negatively affect our health. So how do we get to a point where we can gain complete control over what we eat? We do it with effective, proven, and practical strategies that eventually turn into healthy habits. These five strategies allowed my wife and I to eat “healthy” enough and below our means that we were able to lose 50lbs in total. 1. Look up the menu beforehand Anytime [...]
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So far Mario Ashley has created 125 blog entries.
“When we are no longer able to change a situation, we are challenged to change ourselves.” – Viktor Frankl As much as we would love for everything to ALWAYS go our way there will always be situations or even days that don't go according to plan. It's in those moments when we must identify the things we CAN control in order to turn our situation into a positive one. If you do that often enough you take the focus away from what you can't change, which is hopeless and causes anxiety into putting the focus on the things we can control [...]
If you know me, you know how much I hate running. The joke at the gym is I opened up a CrossFit gym so I didn't have to run. Having been peer-pressured to run a 5k on Thanksgiving I couldn't help but observe what was taking place. Firstly, I was shocked by the number of people at the race. Over 3,500 people had registered to run. There were people everyone. I couldn't recall one moment of the race where I wasn't stuck in traffic. After the race, I noticed some peculiar things that took place that I wanted to share... 95% [...]
In business, we are constantly reminded that we are easily replaceable based on the value a customer places in your product or services. You can thank the internet for that. If you don't like how your lawn is being cut you search the internet for a new lawn service. If you don't like how crappy your stereo systems sounds (as we came to realize at our gym this past month) you go to your local Best Buy and purchase a new one. I found the cheapest stereo system online with the greatest value (quality, amperage, bass, etc) and priced matched it [...]
I would love nothing more than life to be simple and easy. I would get up in the morning at the same time, I would go to work with no problems, then I would come home with no distractions. That's just not how life works. Not only that but I expect something to happen throughout my day that I wish didn't. That's me not being a sugar cookie. In lieu of such circumstances I have two options: bitch and moan, or keep moving forward. The former causes emotional distress while the latter provides stability and consistency. I'm also not advocating false [...]
You can listen on Itunes, Soundcloud, or Youtube. If someone were to describe you in a word or a phrase what would they say? How would YOU describe yourself in a word or a phrase? I believe the bigger the gap between who we want to be and how other people perceive us is what causes inner conflict. Acknowledging that gap takes an immense amount of authenticity, humility, and self-awareness. Many won't stop for a second and even ask in the first place. Not me. For example, I would describe myself as "consistent" and "upbeat". I would bet that other people [...]
Listen On Soundcoud, Itunes, or Youtube. In the 1900s, Italian economists named Vilfredo Pareto became famous for popularizing the "80/20 rule" later abbreviate the Pareto Principle. In his research findings, he noted an interesting relationship between cause and effect. Specifically, he noticed that 80% of all land in Italy was owned by 20% of the people. He was later able to extend his general observation that 80% of all effects/outcomes come from only 20% of causes. Although this was originally noticed as an economic principle it would later be extended into all industries including strength and conditioning. So if that's the case what [...]
Nobody becomes obese or overweight overnight. It's a slow but inevitable increase in weight and decrease in physical activity. It happened to me during "dad bod season". That's what I call what happened to me during the last two years of our families growth. Two boys under two are no joke! Don't get me wrong, I wasn't terribly overweight but I knew I wasn't in the best shape that I believed I could be in. Here are the reasons I ultimately decided to lose 20lbs.. To practice what I preach Unfortunately, in the fitness industry first impressions are purely based on [...]
I had the pleasure a few weeks ago to give a nutrition presentation at True Foods Kitchen in Naples, FL with over 40 people in attendance. This new restaurant was founded by Dr. Weil, the founder of the Anti-inflammatory diet and was recently funded with a "significant investment" by Oprah Winfrey. In one of the beginning slides I made it clear to people that regardless of what I said it was their responsibility to fact check it against credible sources because whether we realize it or not, we all have a dieting worldview. This is important to recognize because everything you [...]
I dress like a scrub 99% of the time. That's not an exaggeration. I wouldn't have it any other way. What most people don't know about me is that I choose to dress this way for three specific reasons. Comfort Equals Confidence It's almost guaranteed if you see me on the street running errands, out at dinner, or come to visit me at my house I'm wearing a cotton blend work t-shirt, athletic shorts, black high socks, and Reebok shoes that are ALWAYS un-tied. I joke with my wife that I couldn't ever go back to Corporate America and have to [...]